CrossFit – Tue, Dec 26
CrossFit 5000 - CrossFitFront SquatIn 12 minutes find a heavy rep of the following complex: 1 squat clean + 1 Front Squat + 1 ThrusterMetcon (Time)8 Rounds For Time: 8 Front Rack Reverse Lunges 8 Front Squats 8 Push Press 8 Pull ups -all with the same bar (except for the...
CrossFit – Sat, Dec 23
CrossFit 5000 - CrossFitMetcon (Time)For Time (with a partner) Deliver Present 1: 80m Santa's Sled push (it broke down) 60 Box Step Overs (Holding a present) 120 box Jump overs (while one person holds the present) Deliver Present 2: 800m Present Carry (400m each) 150 Present Swings (75 ea) 100 Lateral Burpees over...
CrossFit – Fri, Dec 22
CrossFit 5000 - CrossFitBack SquatBuild to todays heavy 1 rep max in 20 minutesMetcon (AMRAP - Rounds and Reps)10 min Amrap 12 Alternating DB Snatches 10 DB Goblet Squats 8 Alternating Single Arm Devil Presses Rx: 22.5/15kg...
CrossFit – Thu, Dec 21
CrossFit 5000 - CrossFitPull-upsEveey 2 minutes for 10 minutes Pick a number between 1-20 and work on Kipping Pull ups or chest to barsMetcon (5 Rounds for reps)2:30 ON / 2:30 OFF x 5 10/8 Cal Bike 3 Bar Muscle ups / 5 Chest to bar / 5...
CrossFit – Wed, Dec 20
CrossFit 5000 - CrossFitClean and Jerk20mins to Find a 1RM Clean and JerkMetcon (2 Rounds for reps)For max reps: 2mins Max Wall Balls 2mins Max Double unders 2 mins Max Clean and Jerks Rest 2 mins and repeat Rx : 60/45kg...
CrossFit – Tue, Dec 19
CrossFit 5000 - CrossFitHollow Body HoldEvery minute on the minute for 12 minutes Min 1: :20 sec Hollow Hold Min 2: :20 sec Superman Hold Min 3: Handstand Hold against wall Min 4: 12 Reverse Snow AngelsHandstand Walk12 minutes to practice Handstand Walking with different progressionsMetcon (Time)For Time: 400m Run 25...
CrossFit – Mon, Dec 18
CrossFit 5000 - CrossFitSnatchSpend 20 minutes building to a 1RM Snatch3000m Row (Time)Max Effort Row...
CrossFit – Sat, Dec 16
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)100m Run 2 Deadlift 3 Squat Clean 4 cal Assault Bike 5 Pull-Ups 6 Burpees 7 Toes To Bar 8 Box Jumps 9 KB Swings 24/16kg 10 Sit-Ups 11 Handstand Push-Ups 12 Thrusters Rx: 50/35kg...
CrossFit Skills – Sat, Dec 16
CrossFit 5000 - CrossFit Skills12 Days of Christmas WOD...
CrossFit – Fri, Dec 15
CrossFit 5000 - CrossFitBulgarian Split SquatEvery 3 minutes for 15 minutes: 5 reps ea Side building to a heavy weight for the last three setsMetcon (AMRAP - Reps)With a partner 15 min AMRAP 20/15 Cal Row Max Strict Pull ups...
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